Powerlifting Widnes family break records at recent competitions

Posted by Marie Curtis on
Powerlifting Widnes family break records at recent competitions

A weightlifting family from Widnes has set new records at championship competitions.

Father and daughter duo Dave and Kayleigh Morris recently competed at the British Powerlifting Union and the Amateur British Powerlifting Union British finals at Bodypower, Birmingham and the WPC European Finals in Limerick, Ireland.

The duo has been training together and competed in competitions series earlier in this year.

At the British finals, the family is going from strength to strength with 18-year-old Kayleigh competing in the T3 division under the 90 kg class. She broke her own record in the UK of 105kg with lifts of 107.5k and 122.5kg and also won the gold medal.

Kayleigh went on to the European Championships 5 weeks later when she won the title, as well as setting new UK, European, and World’s record with a deadlift of 115kg.

48-year-old Dave Morris is widely-known as The Gorilla in powerlifting. Dave is a 26 stone power-lifter who won both titles in the Masters two super heavyweight division in both raw bench and raw deadlift with a press of 222.5kg. He also gained a new BPU UK deadlift record 312.5kg.

In the present, Dave holds not only both UK records in raw bench and raw deadlift but also a WPC European record in deadlift as well as WPC and IPL World records in the deadlift. He is currently ranked the world’s number two dead-lifter for his division.

Then he went on to the European Championships in Limerick, Ireland, winning both the raw bench press title with a press of 225kg and a new Europe and World’s WPC record deadlift of 312.5kg. He received 2 best lifter awards for his great performances.

Sister of Kayleigh and daughter of Dave, Nat Morris, 21, is also a big part of the success of the family. She went to the European Championships, helping to keep stress levels to a minimum and making sure that everything was taken care of at weigh-ins.

In addition, she will compete within the bodybuilding of women and also power lift in her bodybuilding offseason.

All three members are now fully sponsored athletes at Dedicated Fitness XL Gym in Huyton.


Weight lifting better for heart health than running, a new study finds

Posted by Marie Curtis on
Weight lifting better for heart health than running, a new study finds

Lifting weights is better for heart health than running or walking, new research has found.

Looking at the health records of more than 4,000 people, scientists have concluded that static activities like weight lifting or press-ups have a greater effect on reducing the risk of developing heart disease than an equivalent amount of dynamic exercise like running, walking or cycling.


The result of the research challenges commonly held assumption that so-called “cardiovascular” pursuits such as running are of the greatest benefit to the heart.

However, it backs up previous studies suggesting that heavy static exercise gives the circulatory system a better workout due to more intense oxygen expenditure.

The Chief Medical Officer for England recommends that adults spend at least 150 minutes on the moderate-intensity physical activity each week, comprising a mixture of static and dynamic activity.

Researchers analyzed cardiovascular risk factors, including overweight, diabetes, high blood pressure, and high cholesterol, as a function of self-reported dynamic and/or static activity in 4,086 American adults that took part in the National Health and Nutrition Examination Survey in 2005 to 2006.

The researchers then adjusted for age, gender, ethnicity, and smoking and stratified by age, over 45 or 21 to 44 years old.

Totally, 25 per cent of older and 36 per cent of younger adults engaged in static activity, and 21 per cent of older and 28 per cent of younger adults engaged in dynamic activity.

It was found that taking part in either type of activity was associated with 30 – 70 per cent lower rates of cardiovascular disease risk factors; however, associations were strongest for static activity and in youth.

Prof Smith said one interesting takeaway was that both dynamic and static activity was almost as popular in older people as younger ones.


Three essential weightlifting moves that beginners should do

Posted by Marie Curtis on
Three essential weightlifting moves that beginners should do

As a beginner to weight lifting, the best way to start is with a combination of functional exercises which mimic movements that you use in daily life and compound lifts. Learning these following movement patterns, including squat, push, pull, hip hinge, and hip extension, is key for establishing a foundation that can help you build more complex exercises to get comfortable with powerlifting and progress safely when you become stronger.

1. Goblet Squats

  • Hold a weight at your chest in two hands, stand with your feet slightly wider than hip-width apart and your elbows close to your body.
  • Bend your knees while dropping your butt back and down to lower. Make sure to keep your chest high and core tight.
  • Push your knees out and keep the weight in your heels.
  • Squeeze your glutes at the top and push through your heels to stand back up.

2. Shoulder Presses

  • Kneel with your back straight and core tight or stand up with your feet a little bit wider than hip-width apart. Hold a dumbbell in each hand and raise your arms up to shoulder-height so the weights are in the air. Rotate your wrists to make your palms face forward.
  • Press the pair of dumbbells overhead while keeping your elbows facing forward during the press.
  • Once your arms are fully extended, pause at the top. After that, return the weights slowly to starting position.

3. Basic Stiff-Leg Deadlifts

  • Stand with knees slightly bent, feet hip-width apart, holding a pair of dumbbells in your two hands.
  • Bend your knees slightly and hinge at your hips when you lower your body. Keep thinking about pushing your butt back.
  • Hold the pair of dumbbells close to your legs when you descend. Pull back on your shoulder blades and remember not to let your back arch.
  • Push through your heels to stand up straight while keeping your core tight. Keep the weights close to your shins when pulling.

Five Significant Health Benefits of Weightlifting

Posted by Marie Curtis on
Five Significant Health Benefits of Weightlifting

Weightlifting seems to be a daunting thing at first, but like anything else, when you give it time and practice it regularly, it will pay off for the rest of your life. Nowadays, many people are practicing weightlifting as a way to keep fit and healthy because it has a lot of benefits for adults of all ages and genders. Here are five health benefits of weightlifting when you make it a part of your workout routine.

1. Injury prevention

Weightlifting is one of the most effective ways to increase bone density and build muscles mass. It is important to build stronger bones to reduce the risk of fractures. This is the reason why if runners skip on strength training activities, they can end up injuring their knees and other body parts as well.

 2. Healthier heart

A recent study has shown that spending less than an hour on weightlifting each week could reduce the risk of suffering a heart attack or stroke by 40 to 70 percent. This might boost your cardiovascular health better than running. However, for optimal physical fitness, it is recommended that you should perform both types of exercise, for example, strength training and aerobic activity.

3. Burn calories

Technically, a cardio session burns more calories than a weightlifting one. However, weightlifting can help build muscle, meaning that you will burn calories even while at rest. Following a high-intensity weightlifting session can be considered as the afterburn effect.

4. Diabetes management

Particularly, those who are diagnosed with type 2 diabetes should include weightlifting or some other forms of strength exercises in their routine. Experts advise that you should tone your muscles in order to better control blood glucose levels.

5. Mental wellbeing

While it is clear that aerobic exercise has certain mental health benefits, the literature shows that weightlifting can also lift your spirits. According to a meta-analysis taken in 2017, weightlifting is linked to a significant anxiety reduction.

Famous weightlifters

Top 7 greatest weightlifters in Olympics history (part 2)

Posted by Marie Curtis on
Top 7 greatest weightlifters in Olympics history (part 2)

4. Zhou Lulu (China)

The strongest woman in the world, Zhou Lulu achieved this feat in 2012 in a head-to-head tussle with Tatiana Kashirina from Russia beating her by 1 kg in total lift.

Zhou Lulu

The Russian woman had set the world record in her last attempt with a lift of 332 kg, then to be ousted soon after by Zhou Lulu in her final attempt when she claimed gold for China, securing the title of the world’s strongest in the women’s +75 kg class.

Olympic Medals: 1 Gold

World Championships: 1 Gold , 1 Silver

5. Leonid Zhabotynsky (Soviet Union)

Soviet weightlifter Leonid Zhabotynsky set 19 world records during his illustrious career. He also won Gold in the super heavy weight category in the Olympic Games 1964 and 1968.

In addition to his Olympic achievements, he also won four world championships and two European championships titles during his professional career.

Olympic Medals: 2 Golds

World Championships: 4 Golds, 1 Bronze

6.  Paul Anderson (USA)

Paul Anderson, considered as the strongest man of all time, is acknowledged to have dramatically changed the sport of powerlifting. He became an Olympic champion in 1956, World Champion and national champion for twice within only 4 years of turning pro.

The World Records’ Guinness Book listed Paul Anderson in its official release of 1985 as having backlifted 2845 kg, that became the basis of his reputation as the Strongest Man of the World.

Olympic Medals: 1 Gold

World Championships: 1 Gold

7. Hossein Rezazadeh (Iran)

Hossein Rezazadeh is the man who presently holds the world record in the super heavy weight class of professional weightlifting. By lifting a combined 472.5 kilos, he achieved this feat of strength in Sydney 2000.

The Iranian weightlifter won 2 golds in Olympic 2000 and 2004, 4 World Championships, and 5 Asian Championships during his distinguished career and has earned the title of the world’s strongest man for holding the world record for the heaviest total weight that was lifted by a professional weightlifter on a grand stage.

Olympic Medals: 2 Golds

World Championships: 4 Golds, 1 Bronze

Famous weightlifters

Top 7 greatest weightlifters in Olympics history (part 1)

Posted by Marie Curtis on
Top 7 greatest weightlifters in Olympics history (part 1)

Weightlifting is the sport in the Olympics that most tests the physical strength of an individual. Over the competitions of the years, we have seen great powerhouses and world records broken on the grandest stage of them all. However, there are some weightlifters who have gone one further step and etched their names in Olympics folklore. We enlist here the top 10 greatest Olympics weightlifters of all time.

1. Liu Chunhong (China)

Liu Chunhong is the only female Olympics weightlifter to win back-to-back gold medals in the same weight category. She won gold medals in the 69kg class both in the 2004 Olympics in Athens and in 2008 Olympics in Beijing.

Especially, in 2008, she clinched the Gold setting Olympic records in both Snatch and, Clean & Jerk with lifts of 158kg and 128kg for a combined world record of 286kg.

Olympic: 2 Golds

World Championships: 2 Golds

2. Waldemar Baszanowski (Poland)

Polish weightlifter Waldemar Baszanowski competed in the 67.5kg class and won gold medals in two games in the 1964 and 1968 Olympics. In World Championships, he won 5 Gold and 5 Silver medals, a combined 10 medals that is more than any athlete in weightlifting history.

In 1993, Waldemar Baszanowski was inducted into the Hall of Fame of International Weightlifting Federation, sealing his name as one of the greatest weightlifters of all time.

Olympic: 2 Golds

World Championships: 5 Golds, 5 Silvers

3. Charles Vinci (USA)

American weightlifter Charles Vinci competed in the Bantamweight class and won two gold medals in the 1956 and 1960 Summer Olympics. In addition, he also won two gold medals in the 1955 and 1959 Pan American games.

Between 1955 and 1960, Charles Vinci set up to 12 World Records in the bantamweight class. He also held records in Snatch, In Press, Clean & Jerk, as well as in total weight lifted by any weightlifter in history.

Olympic: 2 Golds

World Championships: 2 Silvers.